Ho laola boima ba 'mele

Litaba

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Joy Hayes ha se mosali ea ratang bolumeli ka ho khetheha, empa ho susumetsa baatlelete ba hae ba basali Univesithing ea Kansas kamoreng ea boima, mokoetlisi oa matla hangata o beha mantsoe a Bibele ho tsoa ho Liproverbia 31: "O haha ​​matsoho ka matla."

"Ke nahana hore ho hotle haholo hore le Bibele e re basali ba lokela ho ba le matsoho a matla. 'Me e hlile ea ba khothatsa," ho bolela Hayes, motlatsi oa motsamaisi oa matla / maemo a UK. O lula a batla litsela tsa ho susumetsa basali ho phahamisa litšepe. Ba bang ba libapali tsa hae tsa papali ea tenese le baatlelete ba lipina ba e qoba, hobane ha ba tsebe lisebelisoa kapa ba tšaba ho koata.

O re: "Ha ba tsebe hore basali ba bangata ba sebetsang ka 'mele ba koetlisa lihora tse tšeletseng ka letsatsi le ho noa li-supplement. Tsena le tse ling tse fosahetseng li lebisa ho basali ba bangata ho sebelisa mekhoa e sa sebetseng ea matla. Kahoo re kopile Hayes ho theha e 'ngoe ea bonnete ba hore e tla u fa liphetho tse tiileng, tse boreleli tseo u li batlang. Mme ke sena.

Tloaelo ena e fana ka nako e lekanang le 'mele o holimo le o tlase. "Basali ba bangata ba qoba ho koetlisa 'mele ea bona e kaholimo," ho bolela Hayes, "empa haeba u e-na le mahetla a khutsitseng le letheka le tloaelehileng, le lekanang le basali, letheka la hau le tla bonahala le le leholo. Sefuba se sephara, mokokotlo le mahetla se tla etsa hore' mele oa hau o tlase o bonahale o otile."

Tloaelo e boetse e hatisa boikoetliso bo bongata bo kang li-squats le mats'oafo, tseo basali ba bangata ba li qobang molemong oa tse lebisang lihlopha tsa mesifa ka bomong. Mehato ena e hloka tšebelisano e eketsehileng ho feta mechine ea leoto-curl kapa leoto-extension empa hape e boloka nako ka ho sebetsa lihlopha tse 'maloa tsa mesifa hang-hang. Li tšoana le metsamao eo re e etsang mesebetsing ea letsatsi le letsatsi.

Ha u etsa tloaelo ena, u se ke ua sebelisa li-dumbbells tse nyane-phoso e 'ngoe e tloaelehileng har'a basali ba tšabang ho ba kholo haholo. Ho pheta-pheta lihlopha tse 10 ha ho na ho u fetola Arnold Schwarzenegger. Ka reps ea borobeli, ea borobong le ea leshome, o lokela ho fihla boemong bo sa thabiseng bo fokolang bo ntseng bo bolokehile mme o utloe eka, "Oho he, ha ke tsebe hore na nka qeta sena!" Ke feela ka ho phephetsa mesifa ea hau moo u ka fumanang litholoana - 'mele o tiileng, o nang le lithane le matla a boholo ba Bibele.

Morero

Khetha boemo ba hau

O novice haeba u koetlisitse boima ba 'mele ka tlase ho likhoeli tse 3; lipakeng haeba u ntse u phahamisa habeli ka beke likhoeli tse 3 kapa ho feta; le boiphihlelo haeba o ntse o phahamisa makhetlo a 2-3 ka beke ho feta likhoeli tse 6.

Maqhubu

Lifters tse hloahloa le tse mahareng, li ikoetlise makhetlo a 3 ka beke, u phomole bonyane letsatsi pakeng tsa boikoetliso. Batho ba nang le phihlelo ba phahamisang ba ka etsa se tšoanang, kapa mokhoa oa ho arohana ka matsatsi a 4: matsatsi a 2 a 'mele o ka holimo / abs; 2 matsatsi a tlaase 'mele.

Ho futhumatsa / Ho phomola

Qala boikoetliso bo bong le bo bong ka metsotso e 5 ho isa ho e 10 ea mosebetsi o tlase oa "cardio" o joalo ka treadmill e mathang, ho tsamaea ka potlako kapa ho tlola thapo ka ho tsikitlanya mabokose. Ebe u etsa sete e le 'ngoe ea boikoetliso bo bong le bo bong ba ab. Haeba u ikutloa u le manganga, otlolla habobebe. Tšoara karolo e 'ngoe le e' ngoe ka metsotsoana e 10; lokolla. Pheta makhetlo a mabeli, u eketsa mefuta e mengata ea ho sisinyeha nako le nako. Qetella boikoetliso bo bong le bo bong ka ho otlolla, u tšoare sebaka se seng le se seng bakeng sa metsotsoana e 20-30 ntle le ho otla.

Ho qala

Bakeng sa libeke tse 4-6, etsa metsamao 1-8 ka tatellano e thathamisitsoeng. Phomola metsotso e 1-2 pakeng tsa li-sets. Nakong ea khoeli ea pele ea lenaneo, eketsa boima ba hau bonyane habeli. Kamehla etsa bonnete ba hore boima bo boima ka ho lekana hore o tle o khathale ha o fihla rep 10. Bakeng sa ho pheta-pheta nako le nako, exhale ka karolo e thata ea boikoetliso.

Mohlankana

Etsa seteishene se le seng sa makhetlo a 10 bakeng sa boikoetliso bo bong le bo bong. Tsepamisa maikutlo ho thekeniki; ho molemo ho etsa li-reps tse fokolang ka nepo ho feta ho etsa tse 10 ka mokhoa o bohlasoa. Ha o ka etsa sehlopha sa 10, eketsa sete ea bobeli. Hang ha u ka etsa lihlopha tse 2 tsa 10 ka boiketlo, fetela pele ho ea bohareng.

Mahareng

Etsa lihlopha tse 3-4 tsa li-reps tse 10 bakeng sa boikoetliso bo bong le bo bong.

Phihlelo

Etsa li-5-6 tsa li-reps tse 10 bakeng sa boikoetliso bo bong le bo bong.

Ke mosebetsi

Nako le nako ha u ikoetlisa (kapa habeli ka beke haeba u tloaetse ho arohana), etsa li-set-2-3 tsa li-ab tse tsamaeang. Leka li-crunches, li-curls tse khutlisetsang morao, kapa Half Jackknife: Thetsa sefahleho, maoto a otlolohile moeeng moleng oa letheka; konteraka abs 'me u fihle maotong a hao; lokolla le ho pheta. Sebetsa ho khutlela ho 25.

Ho hatela pele

Kamora libeke tse 4-6, haeba u ekelitse boima ba hau bonyane habeli khoeling ea pele, fetohela mekhoeng e meng e thathamisitsoeng. U ka 'na ua tlameha ho fokotsa boima ba' mele, empa ha u khutlela ho li-exercises tsa mantlha libeke tse 4-6 hamorao, u tla khona ho phahamisa ho feta. (Boloka lethathamo.)

Cardio

Ho phaella lenaneong lena, etsa bonyane ho ikoetlisa ka metsotso e mene ho isa ho e mehlano ea metsotso e 30 ka beke, matla le mesebetsi e fapaneng.

Ho bua ka boikoetliso

Sebetsa ho: Ho fapanyetsana sete le motho sesebedisoa. Haeba motho e mong a sebelisa mochini, o kanna oa kopa ho "sebetsa." E sebetsa hantle haholo ho mechini e nang le mekotla ea boima ba 'mele hobane o ka fetola liponto feela ka ho suthisa pinana ho sekoting se seng. Haeba o tlameha ho kenya le ho tima lipoleiti, ho molemo ho emela ho fihlela mosebelisi a qeta.

Super setting: Ho etsa lithupelo tse peli kapa tse tharo tse fapaneng ntle le ho phomola lipakeng tsa lihlopha.

Koetliso ea potoloho: Ho etsa "potoloho" eohle ea ho ikoetlisa ka phomolo e fokolang kapa e se nang letho pakeng tsa lihlopha, ebe u pheta potoloho. Lipotoloho li ntle hobane li boloka nako ebile li etsa hore mesifa e fole ha o ntse o sebetsa mesifa e fapaneng. Leha ho le joalo, mohlomong u ke ke ua hatela pele ho phahamisa boima ba 'mele ntle le haeba u ka ikoetlisa ka makhetlo a mangata.

Ho arola tloaelo: Lenaneo la matla leo ho lona u sebetsang lihlopha tse ling tsa mesifa ka letsatsi le tse ling ka letsatsi le leng.

Khetholla: Ho khetholla sehlopha se itseng sa mesifa.

Hypertrophy: Feela, keketseho ea boholo ba mesifa.

Ho hira: Karolo ea mesifa e khothalelitsoeng nakong ea boikoetliso bo itseng.

Melao ea kamore ea boima

Leha lihlopha tsa bophelo li na le melao ea boitšoaro. “Sebaka se seng le se seng sa boikoetliso ba ’mele se na le melao e ngotsoeng le e sa ngoloang,” ho bolela mokoetlisi oa matla Joy Hayes, M.S., C.S.C.S. "Ho bohlokoa ho ithuta melao ena e le hore uena le litho tse ling tsa boikoetliso le tle le ikoetlise."

1. Arolelana lisebelisoa. Ha u ntse u phomola pakeng tsa lihlopha, u se ke ua hloma liahelo ka mochine. E-re motho e mong a ipehele lipakeng. Haeba u sete ea hao ea ho qetela 'me u se u loketse ho e qeta, tsoela pele. Haeba ho na le motho ea emeng haufi le mochini, mo botse hore na oa o sebelisa pele u ka tlola.

2. Se ke oa petetsana. Tlohela motho ea haufi le uena sebaka hore a phahamise matsoho hohle.

3. U se ke ua thiba seipone. Leka ho se sitise maikutlo a ba bang.

4. Kamehla tšoara thaole. Senya mofufutso libencheng tseo u li sebelisitseng.

5. Se ke oa kenya selibeng sa ho noa. Pele u tlatsa botlolo ea hau, e-re bohle ba moleng ba fumane seno.

6. Li-dumbbells tse sireletsehileng. Li tšele kapa u li eme li otlolohile pakeng tsa lihlopha e le hore li se ke tsa pitikisa menoaneng ea motho e mong.

7. Se ke oa theola boima ba hau. Sebakeng seo, li behe fatše ha u qetile ka sete.

8. Behang litekanyo morao moo li lokelang. Tlosa lipoleiti tsohle tsa boima ho li-barbells le mechini, 'me u khutlisetse li-dumbbell sebakeng sa tsona se khethiloeng bareng. Se ke oa khomarela li-pounders tse 10 moo li-pounders tse 40 li eang teng.

9. U se ke ua tote mokotla oa boikoetliso ho pota-pota.

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